Ways to increase testosterone levels: For physical and mental performance as well as a functioning erection

Testosterone is the hormone of virility. It is responsible for the development of secondary sexual characteristics in puberty, and in adulthood it is related not only to muscular strength and athletic performance, but also to erectile capacity, fertility and even mood. How can we increase its level by natural means?

The sex hormone testosterone is produced by the testicles and adrenal glands throughout adult life, but around the age of thirty-five, its level in the body starts to decrease. A relatively steep decline then follows between the ages of 45 and 60. During this period, testosterone levels can drop by up to 70%. The gradual decline is inevitable, but we can influence the rate and extent of it ourselves.

Why do we need him?

Testosterone is a sex hormone. The testicles begin to produce it in large quantities at puberty, resulting in the development of secondary sex characteristics. Basically, it can be said that it is this hormone that makes a guy a guy, whether we are talking about body development, functional sexuality or psychological adjustment. However, its effect on the body is much more extensive.

Most people associate testosterone with muscle mass, and rightfully so. It is extremely important for building and maintaining it, so its loss leads to a loss of both the muscles themselves and, of course, muscle strength. Related to this is the fact that reduced testosterone levels lead to overweight – muscles are a big “energy guzzler”, so when they decline, the so-called basal metabolism, i.e. the amount of energy the body uses at rest, decreases.

However, testosterone also influences the intensity of metabolism due to its epigenetic effects. Moreover, estrogen is also present in the male body, and if testosterone decreases, the action of this female sex hormone intensifies. This leads to changes in body shape, often even to breast growth. Increased fatigue and lack of energy are also typical symptoms of a drop in its levels.

Optimal testosterone levels are also essential for cognitive processes, especially attention, memory and spatial orientation. Thus, it is declining testosterone levels that can significantly affect the level of cognitive processes in older age. This hormone protects nerve cells from damage.

Decreased testosterone levels lead to mood disorders up to, for example, the onset of depression. And it can even cause increased sensitivity to pain and intensification of chronic pain. Testosterone has an epigenetic effect on nerve cells and thus influences pain perception. Thus, chronic pain sufferers usually have reduced levels of testosterone in their bodies.

Testosterone is a sex hormone and therefore also closely related to sexuality. Its decline therefore leads to both a deterioration in erectile ability and a decrease in libido (i.e. sexual drive and desire). At the same time, it also leads to a decline in fertility, since testosterone is necessary both for the actual production of sperm and for the production of seminal fluid, the lack of which subsequently impairs sperm motility and viability.

In addition, its loss at older ages may also be related to bone loss and a reduction in bone density, similar to how osteoporosis in women is caused by the cessation of oestrogen production at menopause. Bone tissue contains a large number of receptors for testosterone and without it, for example, there is no increase in bone density in response to physical exercise.

How to boost testosterone production?

Testosterone itself has significant epigenetic effects, meaning that it influences the activity of many genes in our DNA, some of which it can even turn off or on. But the opposite is also true, i.e. its production is also strongly influenced by epigenetic factors, i.e. external influences that affect the activity of individual genes through changes in the intensity of important biochemical reactions. Thus, although we cannot prevent the decline in levels with age, we can significantly slow it down, just like the ageing process.

1. Move, but in moderation

On the one hand, testosterone is essential for the growth of athletic performance, but at the same time, regular physical activity increases its levels. Physically active men generally have higher testosterone levels compared to those who lead a sedentary lifestyle, and this is doubly true in older age.

Most types of physical exercise have a positive effect, but intense physical activities, especially high-intensity interval training (HIIT), which alternates periods of very intense physical activity (sprinting, weight training) with very short rest intervals, are particularly effective. Weight training, including that with high loads, is also important.

On the other hand, too much exercise lowers testosterone levels. For example, in one study, a group of rugby players who suffered from overtraining syndrome experienced a 20-30% drop in testosterone levels. The detrimental effect here is any overexertion to which the body is not adapted. For example, when a couch potato goes “crazy” and starts to engage in training that is designed more for performance athletes, or when an experienced athlete starts to increase the load too quickly. Particularly problematic are high levels of endurance activities with durations of over an hour and a half.

2. Reduce carbohydrate intake

Excessive consumption of carbohydrates, especially those with a high glycemic index, is not good for testosterone levels. Testosterone levels (total and free) have been shown to decrease after eating any high-carbohydrate meal or drinking a sweetened beverage. Lower testosterone levels are then especially seen in diabetics and men with impaired glucose tolerance (a condition that precedes the onset of diabetes). In addition to testosterone levels, sugary drinks also have a direct negative impact on semen quality and fertility.

On the other hand, it is not advisable to eliminate carbohydrates from the diet completely. Too drastic a reduction in their consumption will cause an increase in the production of a protein called SHGB (sex hormone binding globulin). This is what testosterone binds to in the body, reducing the concentration of free testosterone that can be used by organs and tissues. It is therefore ideal to keep carbohydrate intake within reason and prefer those with a higher glycaemic index.

But protein intake is also essential for testosterone production.

3. Watch your mineral intake

Several minerals are essential for testosterone production. Their intake through diet should therefore be monitored and, if necessary, taken in the form of dietary supplements.

Zinc – this mineral has significant epigenetic effects. It directly promotes the production of testosterone, and in addition, suppresses the production of the enzyme aromatase, which converts testosterone into estrogen.

Magnesium – althoughmagnesium does not affect testosterone production itself, it is involved in lowering the level of SHBG protein, to which testosterone binds in the body and thus reduces its availability. Therefore, there is a direct link between the level of magnesium in the body and the amount of free testosterone.

Adequate intake of boron, which also affects SHBG levels, and selenium is also essential

4. Don’t forget the vitamins

The key is especially the intake of vitamin D3, which, like testosterone, is also a steroid hormone and many scientists believe that it is therefore necessary for the production of testosterone itself. This has not yet been conclusively confirmed, but in one study, for example, a group of healthy men experienced a 25% increase in testosterone levels when taking vitamin D3 at a dose of 3332 IU per day! It is estimated that up to 70% of people in our latitudes are vitamin D3 deficient (especially in older age), so it is advisable to take vitamin D3 supplements – at least in winter.

Vitamin B6 is also important for testosterone production.

5. Try pomegranate

The juice or extract of this fruit is very beneficial for testosterone production. For example, when researchers had a group of volunteers of both sexes drink a glass of pomegranate juice daily, they experienced a 16-30% increase in testosterone levels after just two weeks (the average increase for men was 24%). In addition, most of the volunteers experienced a marked improvement in mood and psychological well-being. In addition, pomegranate significantly promotes blood flow to the tissues, which, along with the increase in testosterone production, also results in improved erections.

6. Eat fish

For the formation of testosterone, the so-called luteinizing hormone is necessary, the formation of which cannot be done without the presence of omega-3 unsaturated fatty acids. Their most important source is fish oil. Fish should therefore be on the menu at least twice a week. If this is impossible for you, consider taking fish oil.

7. Lose weight

In the case of obesity, as with physical activity, the relationship is reciprocal. On the one hand, testosterone deficiency causes weight gain, and on the other hand, obesity is among the factors that affect testosterone levels quite significantly. It does so primarily through epigenetic means (obese people in particular have different so-called methylation patterns in their DNA, which can then influence the production of many hormones), and then also by promoting the conversion of already formed testosterone and estrogen.

When researchers studied nearly 900 overweight men, they found that most of them had reduced testosterone levels, which manifested itself in erectile dysfunction or low semen quality, among other things. Another study showed that a 7.8 kg weight loss meant an average 15% increase in testosterone levels.

Obesity is particularly problematic in adolescent boys, where the resulting testosterone deficiency can have a major impact on their physical development and increase the risk of many diseases later in life.

However, when losing weight, it is important to take it slowly and avoid starvation, which also increases SHGB levels. This is probably a protective mechanism of the body, because in the case of food deprivation, energy expenditure needs to be reduced, which would be complicated by large muscle mass, for example (and likewise, excessive sexual activity is a waste of energy in times of hunger).